This is one of my favorite FUNCTIONAL STRENGTH workouts of all time. I dreamed it up a few years ago and have made my bootcampers do quite a few variations on this theme. It’s so simple, and yet so brutal. The exercises aren’t difficult in and of themselves, and it’s not an especially high heart rate workout, but there’s something very insidious about the way the muscle fatigue sneaks up on you.

I’m a huge fan of bodyweight exercises. I know it’s really popular to “lift heavy” right now and there’s absolutely a time and place for that, but the fact is, lifting your own bodyweight is plenty hard and very good for you! This is the idea behind the phrase functional strength – moving your body in ways that make it strong for everyday life.

There are 29 different bodyweight exercises performed in this workout, including a few that I consider to be warm ups, and each one is done for one minute, with no rest between exercises (this is where the muscle fatigue really comes into play).

There are a few single-sided exercises, which means that you’ll spend two minutes doing those (one minute on each side). And finally, there are a few “supersets” – a small group of exercises that you’ll do all on one side before moving to the other side.

It all adds up to a surprisingly sweaty routine that improves your balance, core strength and coordination.

Check out the exercises below, then follow along with the full-length video!